5 things to know about Runtastic Interval Training

 

The Interval Training feature of the Runtastic App is buried in the menu to the extent that I've only used it twice.  In fact, the first time I used it there was no audio support (you need to have voice coach activated, or else hold your phone in your hand in order to know when intervals are beginning and ending).  At any rate, last Thursday I did 40 minutes of interval training (albeit, half of that was warming up and cooling down).

Here's what you need to know:

1. The audio coach will announce each interval for you, and in doing so provide a heads up before the interval is to begin and before it is to end.  It's really hard to screw up.
2. You can design your own interval sessions or use one of the incumbent sessions
3. Forget Apple Watch.  If you're using Apple Watch to monitor your heart rate, you need to use Apple Watch in order to begin a Runtastic session.  Alas you cannot (as of now) start an interval session using Apple Watch.  As a result, you cannot have heart rate data recorded by Runtastic during interval sessions--unless, of course, you use a separate bluetooth heart rate monitor.
4. You can perform intervals by either time or pace.  In my case, I alternated between 1 minute of nearly all-out sprinting and 1 minute of recovery "shuffling".  I probably covered about 220-250 metres during each intensive run--roughly a 4 minute per kilometre pace.
5. Gear. This may seem like a no brainer, but it's probably a good idea to wear "performance" shoes as well as calf compression sleeves if you're new to interval training. I found a bit of soreness in my soleus muscle post-run--in fact, that soreness lingered for two days.